Fish is rich in omega-3 fatty acids and are also a very good source of thiamine or vitamin B1. Tuna fish contains the highest levels of vitamin B1, contributing more than 35 percent of the daily requirement. Salmon and mackerel fish provide 19 percent and 9 percent of vitamin B1, respectively.
3. Lean Pork
Lean pork is a non-vegetarian source of vitamin B1. In a 100 grams of serving, it provides 74 percent of the daily requirement of vitamin B1. Lean pork loin, lean pork tenderloin, and lean pork chops all have significant amounts of thiamine.
4. Green Peas
If you love eating green peas, then you will be amazed to know that they provide good sources of vitamin B1. Frozen green peas provide 19 percent of vitamin B1 in a 100 grams of serving. Fresh green peas will provide you with 28 percent of the daily requirement of vitamin B1.
Squash is a good source of vitamin B1 and acorn squash is the best source of vitamin B1, providing 11 percent in a 100 grams of serving. Other varieties of squash also have vitamin B1 – like butternut squash that will provide you with 10 percent of thiamine.
Almost all varieties of beans, including green beans, black beans contain high levels of vitamin B1 as well as heart-healthy proteins. You can boil beans and add them in your salads and soups to get the most of this vitamin.
There are various kinds of seeds that are good sources of vitamin B1. For instance, sunflower seeds have the highest concentration of vitamin B1 with 99 percent in a 100 grams of serving. Sesame seeds contain 80 percent of vitamin B1 and other seeds like chia seeds and pumpkin seeds are rich in thiamine too.
Asparagus is a good source of vitamin B1. Cooked asparagus provides 11 percent of thiamine in a 100 grams of serving. Canned and frozen asparagus contains low amounts of this vitamin, so it’s better you use the fresh ones.
Bread made from wheat flour contains significant amounts of vitamin B1. A single slice of bread contains 9 percent of vitamin B1. Other varieties of bread that are good sources of thiamine are wheat bagel, muffins and rye bread.
Thiamine or vitamin B1 also has several benefits. Have a look.
10. Maintains A Healthy Metabolism
Thiamine helps in converting carbohydrates into glucose, which is a preferred source of energy that the body uses. It also helps in breaking down proteins and fats, thus boosting up your energy and metabolism.
11. Prevents Nerve Damage
Thiamine prevents nerve and brain damage. It brings out the fuel from the food and takes it to the nervous system, thereby maintaining a proper brain and nerve system. Vitamin B1 will further lower the risk of a nerve damage.
12. Healthy Heart
Thiamine helps in fighting off cardiovascular diseases and keeps the heart healthy. Studies have shown that thiamine can be useful in fighting heart disease because it helps to maintain healthy ventricular function and treats heart failure.
13. Boosts Immunity
The digestive health is important for thiamine absorption because a healthy digestive tract allows your body to extract nutrients from the food better, which is used to strengthen your immunity. Vitamin B1 also helps to prevent sickness from various infections.